Training Methods

Question 1

Aerobic capacity

Answer 1

The ability of the body to inspire, transport and utilise oxygen to perform sustain periods of aerobic activity

Question 2

VO2 max

Answer 2

The maximum volume of oxygen that can be taken up and used by the muscles per minute

Question 3

Factors affecting VO2 max

Answer 3

Training - increased vo2 max up to 20% - aerobic adaptations occur
Age - from age 20, vo2 max drops 1% each year
Gender - females lower than males - high body fat/ smaller chest
Genetics - more SO fibres = higher VO2 max
Physical makeup - larger heart & respiratory muscles = more efficient use and transport of O2

Question 4

Adaptations from aerobic training

Answer 4

INCREASED:
Alveoli surface area (R)
Enzyme activity/ glycogen stores (MET)
Red blood cells (CV)
Oxygen carrying capacity (CV)
Blood volume (CV)
Increased mitochondria (M) & myoglobin (M)
Capillarisation (R/CV)
Hypertrophy (CV/M) & Haemoglobin (CV)
Stronger respiratory muscles (R)

Question 5

Respiratory Aerobic capacity adaptations

Answer 5

INCREASED:
Alveoli surface area
Stronger respiratory muscles

Question 6

Metabolic aerobic capacity adaptations

Answer 6

INCREASED:
Enzyme activity/ glycogen stores

Question 7

Cardiovascular Aerobic capacity adaptations

Answer 7

INCREASED:
Red blood cells
Oxygen carrying capacity
Blood volume
Capillarisation
Hypertrophy

Question 8

Muscular Aerobic capacity adaptations

Answer 8

INCREASED:
Mitochondria
Myoglobin
Hypertrophy

Question 9

Factors affecting strength

Answer 9

Training - increased recruitment of muscle fibres = stronger
Age - strength decreases with age from 30
Gender - males = more testosterone = stronger
Genetics - more FG fibres = stronger
Cross sectional area of muscle - bigger muscles = stronger

Question 10

Methods of evaluating flexibility

Answer 10

Goniometer
Sit & reach test

Question 11

Goniometer

Answer 11

P- 360 degree protractor - angle calculated
O- objective (direct) more accurate
S- complex- experienced tester required cheap/quick
E- measures joint angle (in degrees)
S- any joint can be measured

Question 12

Sit & reach test

Answer 12

P- test box placed against wall, straight legs at full stretch, hold for 2 secs
O- predicted - less accurate
S- simple- easy to use Cheap/quick
E- measures distance in reach (cms)
S- nit joint specific - only back & hamstring